WOD Monday 11/1

Attention CLF Members!  This evening Dutch Lowy will be at our box to help us refine the Olympic lifts!  So in lieu of the 7:15 p.m. and 8:15 p.m. classes, we welcome all to come learn from one of the greatest crossfitters during that time!  He will begin at 7 p.m.!  We will stil have the 4:15 p.m., 5:15 p.m and 6:15 p.m. classes however during the 6:15 p.m. class we will need to be ready to start the seminar promptly at 7 p.m. so make sure you are on time!  Thanks for your cooperation and we hope to see everyone there!!!  This is free for all!!!

CFWU 3x - no pull ups

+ 10 pistols each round

Strength - Deadlift

75% x 5

85% x 3

95% x 1+

WOD

10-9-8-7-6-5-4-3-2-1-

Power clean (~75% of 1 RM)

pull up